7 Signs That Your Physical Health is Out of Balance (and What to Do About It)

Your brain and your body don’t always speak the same language. Sometimes, your brain tries to send signals to your body that something is off, but if you don’t know what these signals mean then you can’t address them. Knowing how to recognise the signs that something is out of balance is can help you catch problems early, respond quickly, and take the correct course of action. Here’s how you can identify some of those signs and the steps you can take to get your health back on balance. 

Signs Your Health is Out of Balance

1. Persistent Fatigue

Feeling tired is normal after a long day, but if you’re constantly exhausted, even after a full night’s sleep, it might be a sign that your health is out of balance. Persistent fatigue could be a sign of:

• Inadequate sleep quality
• Sedentary lifestyle and insufficient exercise
• Unbalanced diet
• Dehydration
• Chronic stress
• Caffeine or alcohol overconsumption
• Overworking/burnout
• Underlying medical conditions like anemia, diabetes, thyroid issues or depression.

 

2. Digestive Issues

Frequent bloating, constipation, diarrhoea, or indigestion can all signal that something isn’t right. Poor gut health can lead to a weakened immune system, fatigue, and nutrient deficiencies. Causes may include:

• Poor diet
• Overeating, eating too quickly or skipping meals
• Dehydration
• Lack of physical activity
• Chronic stress
• Excessive smoking and/or drinking
• Food intolerances

3. Mood Swings and Irritability

If you find yourself more irritable, anxious, or depressed than usual, it could be a sign that your body is out of sync. Mental health and physical health are closely linked, and hormonal imbalances, stress, poor diet, and lack of sleep can all affect your mood. Some key factors that might be influencing your mood include:

• Lack of sleep
• Poor diet
• Hormonal changes
• Social isolation

 

4. Frequent Illness

Are you catching colds more often than usual, or does it take longer for you to recover from illness? This could be a sign that your immune system is weakened. A compromised immune system is often the result of:

• A diet lacking in essential nutrients like vitamins and minerals
• Lack of exercise
• Lack of sunlight
• Stress
• Smoking
• Poor hygiene
• Neglecting vaccinations and regular GP visits
• Ignoring symptoms early

5. Weight Fluctuations

Unexplained weight gain or loss is a strong indicator that your body is not functioning optimally or that something major has changed internally. This could be due to hormonal imbalances, stress, poor diet, or underlying medical conditions like thyroid disorders or insulin resistance. Unwanted or unexpected weight gain can also be caused by:

• Poor sleep
• Medications
• Dehydration
• Regular alcohol intake
• Food intolerances
• Irregular eating patterns
• Changes in routine

6. Poor Sleep

Insomnia, restless sleep, sleep apnea, or difficulty falling asleep are all signs that something might be off about your mental or physical health. Quality sleep is essential for restoring both mental and physical health. Chronic sleep issues can lead to a weakened immune system, mood disorders, and even cognitive decline. Poor sleep quality is often caused by:

• Inconsistent sleep schedule
• Excessive screen time
• Caffeine overconsumption
• Heavy meals before bed
• Sedentary lifestyle
• Excessive alcohol intake
• Excessive napping
• Over-reliance on sleep aids (like medication)
• Chronic stress and other mental health issues

 

7. Skin Issues

If you find yourself suddenly breaking out with acne, rashes, eczema (especially if it’s unusual for you) are a major signal that something’s gone wrong internally. Even minor texture changes to your skin can be a reflection of internal health issues. If this happens to you, it may be caused by a combination of the following:

• Nutrient deficiencies
• Dehydration
• Chronic stress
• Insufficient sleep
• Hormonal changes
• Allergies or sensitivities
• Inadequate sun protection
• Overuse of certain skincare/beauty products
• Underlying health conditions, such as thyroid issues or autoimmune disorders

What to Do When Your Health is Out of Balance

Now you know what these signals mean, but what do you do about them if they happen to you? You might have noticed a lot of overlapping causes between many of the conditions listed above. Good nutrition, regular exercise, quality sleep and stress management all go a long way when it comes to protecting your health. Here’s a more detailed breakdown on keeping your health balanced:

1. Manage Stress

Chronic stress can be fatal. It has wide-reaching impacts on your health and mental wellbeing. Finding stress management techniques that work for you is absolutely crucial for living your healthiest, happiest life. Some good options include yoga, meditation, deep breathing exercises and Tai Chi. Some people find more relief in less structured approaches, like getting creative with some paints, or going on a nature walk.

2. Prioritise Sleep

Getting around eight hours of good quality sleep every night is one of the fundamental pillars of health. It’s important to establish a nightly bedtime routine and go to bed around the same time every night, reduce screen time before bed, and create a cozy and inviting sleep environment that you look forward to returning to at night.

 

3. Exercise Regularly

Try to get at least 150 minutes of exercise every week (that’s about 20 minutes every day). Keeping your workout routine varied is key, not just for maximising health benefits, but also for keeping things fun and interesting for you. Make sure you get a combination of cardio and strength fitness in throughout the week, and try to go on regular walks.

 

4. Evaluate Your Diet

Try keeping a food journal for a week to identify patterns or triggers in your diet that could be causing issues. Most people eat a lot more, or less healthily, than they might think, and writing down everything you eat helps you stay aware and more accountable. Try to fill your diet up with more whole foods (like fruits, veggies, lean proteins, unrefined carbohydrates and whole grains) and avoid packaged and highly-processed foods as much as you can. 

5. Stay Hydrated

Dehydration affects your energy levels, digestion, and skin health. Women should be drinking at least 8 glasses of water per day, and men should be having at least 10. If you struggle to drink that much water, or crave a sugary beverage, adding fruits and mint to your water can help keep hydration fun and refreshing while also boosting your daily fruit intake!

6. Consult a Healthcare Provider

If you’ve made lifestyle changes and still feel unwell, it’s probably time to consult a healthcare provider. Conditions like thyroid disorders, diabetes, or hormonal imbalances may require professional intervention. A doctor can run the necessary tests to identify any underlying conditions and provide guidance on how to address them.

Final Thoughts

If you’ve been feeling out of balance, there are lifestyle changes that you can make to set things straight again. You can avoid most common health issues and stay balanced by making healthy choices: eat well, drink plenty of water, exercise regularly, improve your sleep quality, and find good ways to manage your stress.